Let’s get swimming at East Side Athletic!
Welcome East Side Swimmers!
I'm thrilled to have you in the upcoming monthly swim session at East Side Athletic Club, 9100 SE Sunnyside Rd., Clackamas, OR 97015. The swims are Mondays and Fridays at 6 am.
If you've already filled out the emergency contact, medical and waiver form, then I have just one more swimmer questionnaire for you and a link to request access to the Closed East Side Facebook group which will support your learning. If you don't use Facebook, then I'll do my best to email you any info posted there via email, but you'll have to let me know!
For all of the sessions, you'll need your fins (bring floppy floating long ones if you have them as I want you to focus on the drill not the kicking), pull buoys are available at the pool, and your hand paddles, non-fixed-to-the-hand types if you have them. I will have a few of the different types that Finis makes which I like for you to try as well. Bring your Tempo Trainer, if you have one, but don't worry, as I'll have one for each lane for now. Find suggested equipment in the Get In & Swim Outlet Store. Lastly, don't forget a water bottle, as the pool is on the warmer side.
On Mondays, we'll work on technique and lighter aerobic threshold work, on Fridays we will focus more squarely on distance threshold pace/Critical Swim Speed (CSS).
The threshold portion of both swims will be based on your own current individual threshold pace based on a 100 average time taken from a 1500 distance swim. Your tempo is set via the Tempo Trainer metronome to beep per 25, ideally timed as your feet hit the wall. I can roughly estimate this for you to get you started, or you can complete the Critical Swim Speed Test as a workout on your own for best accuracy. Please send me an email if you would like that workout! Many swimmers enjoy having this as an official benchmark to starting the sessions and observing progress.
Your $95 monthly payment is due anytime in the week prior to the start of the month as it reserves your place. You may also pay in person at your first swim, but do let me know that you are intending to sign-up in advance. Payments are as cash, check (payable to Get In & Swim) or via Paypal to firstname.lastname@example.org.
Upon arrival at East Side Athletic Club, you’ll need to check in at the front desk and let them know that you are swimming the Get In & Swim Smooth Session. If it’s your first visit, you’ll need to register your name and contact info on the ESAC form. There may be a check box to NOT be contacted, so look for it if you prefer to not receive a call regarding membership.
The pool at East Side is informally available starting at 5:45, and it's great to set you intention for arriving then to check in at the desk, set up your guest locker, weigh in to see how much water you need to replace after you're done (it's a hot box in the pool room), warm up in the hot tub or sauna, dry land stretch, review the workout, chat, shower before the swim (available poolside!) or do a few laps if you need/want additional distance.
The workout will start promptly at 6 am and end with the regular East Side clients rushing in at 7 am. Feel free to bring your phone to capture an image of any of the workout boards that you'd like for your own personal use.
Also to note is that the full club facilities are available to you post-swim. Feel free to head upstairs to bike, run or stretch post-workout and make some more new friends.
As always, be in contact with anything, anytime. I am always happy to help.